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Power - Endurance (no gym required)
Power - Muscle growth - Shaping (no gym required)
Endurance (no gym required)
Power - Muscle growth - Diet support (gym required)
My schedule (no gym required)
My schedule in bavaria (no gym required)

Power - Endurance - Shaping (no gym required)

Contraindication:
You should not do this program if you have any pain or an inflamation in your body. Should you feel dizzy or sick stop the training immediately. Always ask a physician before you decide to starting a regular workout. Should you do a workout on your own be sure that you have the possibility to contact help.

Always check if the equipment you are using as well as the objects you use to install the equipment is in a good condition and strong enough to resist the loads!

Recommendations:

Trainings frequency	2 - 4 times per week
Duration	30 - 90 minutes
Sets	1 - 3 per exercise
Repetitions	8 - 25
Set rest	30 - 180 seconds (gymnastic exercises)
Intensity	65 - 100 % (gymnastic exercises)

Warm up

8 - 12 minutes cardio vascular moderate intensity
Running - Cycling - Walking - Eliptical

Main workout

Muscle group	Power	Cardio vascular
Legs Lower back	Dynamic lunges	Running - Elitpical Cycling - Walking	Intensity
	Squat kicks	Minute 1 - 10 Start with a moderate intensity	55 - 75% HFmax or THF
	Gluteus tube	Minute 10 - 15 High intensity	75 - 85% HFmax or THF
Chest Shoulder Triceps	Push ups
	Back dips	Minute 15 - 20 Individual intensity	50 - 100% HFmax or THF
Back Biceps Shoulder	Reverse flys tube
	Rowing belt
Abdominals	Crunches
	Cross crunches

Cool down

5 - 10 minutes decreasing intensity till heartrate is for at least
3 minutes on not more than 115 bpm.
Stretching of each muscle group. Optimum would be 2 - 3 sets per muscle group with
15 - 25 seconds static stretching

Power - Muscle growth - Shaping (no gym required)

Recommendations:

Trainings frequency	2 - 4 times per week
Duration	30 - 90 minutes
Sets	3 per exercise
Repetitions	6 - 15
Set rest	60 - 180 seconds (gymnastic exercises)
Intensity	75 - 100 % (gymnastic exercises)

Warm up

8 - 12 minutes cardio vascular moderate intensity
Running - Cycling - Walking - Eliptical

Main workout

Muscle group	Power	Recommendations
Legs	Hill sprints	Warm up well! The sprint has to be done with 100% intensity and should take 25 - 35 seconds. You can make up to 8 sets.
	Jumps	Keep the back straight and swing your arms. You can put your hand on the legs if you want to regulate the intensity down.
	Pistols
Chest Shoulder Triceps	Push ups	Low intensity - on the knees / High intensity - straight
Chest Shoulder Triceps	Back dips	If you do them on a chair check if it is stable and can't tip over
Back Biceps Shoulder	Reverse flys tube	Don't let the tube slide over your feet while you are working out :)
Back Biceps Shoulder	Rowing belt	Very important to be sure that the equimpent you use is strong enough to hold you
Abdominals	Crunches tube	Don't lay down complete and keep on breathing fluent
Abdominals	Cross crunches	Don't lay down the body complete keep always tension in the side of the torso.

Cool down

Endurance (no gym required)

Recommendations:

Trainings frequency	2 - 4 times per week
Duration	30 - 90 minutes
Sets	individual
Repetitions	-----
Set rest	continous exercising
Intensity	75 - 100 %
Preparation	If you decide to make a longer session check if you have enough possibilities to drink something or that you have a bit of money with you in case you want to buy something during a rest.

Warm up

8 - 12 minutes cardio vascular moderate intensity
Running - Cycling - Walking - Eliptical

Main workout

Time (minutes)	Intensity
1 - 10	50 - 80% THF or moderate intensity If you are able to exhale on 3 steps and inhale during 2 steps it is also an approximate idea that you are in a moderate intensity.
10 - 30	Fartlek (individual)
30 - 50	75 - 85% THF high intensity Breathing frequence should be at approximate 2/1 up to 2/2
50 - 60	Moderate intensity Breathing frequence should be between 3/1 and 2/1

Cool down

Power - Muscle growth - Diet support (gym required)

Recommendations:

Trainings frequency	2 - 3 times per week
Duration	60 - 90 minutes
Sets	individual
Repetitions	3 - 12
Set rest	90 - 180 seconds
Intensity	75 - 100 %
Diet support	An intensive weight training is elementary for an effective long termed fatloss. This training will not stimulate the muscle groth as long as a energy deffiency is kept.

Warm up

8 - 12 minutes cardio vascular moderate intensity
Running - Cycling - Walking - Eliptical

Main workout

Muscle group	Exercise	Recommendations
Legs	Lunges dynamic	When the knee is bent it should not reach over the line of the toes!
	Leg extension	Knee is in line with the joint of the machine. Extend the leg complete and bent it to not less than 90 degree
	Leg curls	Knee is in line with the joint of the machine
Back Biceps Shoulder	Lat pull	Try to avoid crouching the back and don't take swing
	Lat pull reverse	Try to avoid crouching the back and don't take swing
	Reverse flys	Angle in the elbow stays the same!
Chest Triceps Shoulder	Benchpress sitting vertical grip	Go far enough back - elbow should be at least in line of the shoulders
Chest Triceps Shoulder	Benchpress machine	Go far enough back - elbow should be at least in line of the shoulders
Abdominals	Crunches	Don't lay down complete and keep on breathing fluent
Abdominals	Side situp	Don't lay down the body complete keep always tension in the side of the torso.

Cool down

My schedule

Recommendations:

Trainings frequency	3 - 6 times per week
Duration	30 - 90 minutes
Sets	each round 1 - 2 sets per station
Repetitions	8 - 25
Set rest	30 - 60 secondes
Intensity	75 - 100 %

Warm up

8 - 12 minutes cardio vascular moderate intensity
Running - Cycling - Walking - Eliptical

Station	Exercise	Recommendations
1	Step jumps	Don't fall
1	Pistols	Check the equipment
2	Chin up	Try to find a round bar
3	Push up	Stay straight in the back
4	Front dips	Don't go to deep down
5	Reverse flys tube	Don't let the tube slide over your toes
5	Crunches tube	Keep always tension on the abs

Cool down

My schedule in Bavaria

Recommendations:

Trainings frequency	3 - 7 times per week
Duration	30 - 90 minutes
Sets	4 - 8 times hill sprint / exercises not less than 3 sets
Repetitions	6 - 20
Set rest	30 - 60 secondes
Intensity	75 - 100 %

Warm up

8 - 12 minutes cardio vascular moderate intensity
Running - Cycling - Walking - Eliptical

Station	Exercise	Recommendations
1	Hill sprints	Choose a distance for which you need approximately 30 - 45 seconds. 4 - 8 times
2	Dynamic push up	They don't have to be dynamic but you can try.
2	Rowing belt	Use a tree or something similar which is not to weak
3	Upright rowing	Stay straight in the back
4	Crunches	Try to find a resistance to increase the intensity
5	Running	4 km - try to run each day slightly faster don't start the first day with full power and choose a distance which takes between 20 - 30 minutes.